Diet: Substitutes are in brackets, and you must never eat them together.
Breakfast: two slices of whole wheat bread, one cup of yogurt (one cup of soybean milk) and two eggs (three slices of beef or two peeled chicken wings).
Lunch: drink a bowl of soup first (tomato egg or dried melon rice soup, only one egg can be beaten, only a little oil is put in the soup, remember just a little).
The meat is the same as before: two yellow eggs (three slices of beef or two peeled chicken wings)
Take a sip of rice, spinach, bean sprouts, tomatoes, cucumbers, Chinese cabbage, rape, lettuce and lentils. Help yourself. It's best to cook them in water or in a cold place. Remember not to put oil. You can put some meat and oil in it, but don't eat meat. ...
My favorite way to eat: lettuce wrapped in fried lentils or fried garlic sprouts (with some meat) is delicious. I often stop eating or eating meat at noon. I can eat a whole plate of this combination. ...
If you are not full, just eat tomatoes and cucumbers, and you are full. ...
Dinner: The first two meals were not bad, but the evening was different.
A bowl of soup (ditto)
You can eat vegetables as you like ... you must not eat staple food, but also eat a little meat, lest you be hungry too fast.
Special note: Tofu, bean products and fruits = staple food.
You ate an apple in the morning, so don't eat two pieces of bread in the morning.
The only edible fruit is watermelon. Eat one in the morning.
Sweets must be turned off (I admire myself so much, I haven't eaten anything sweet in these two months, except carrots. But I only eat one carrot a day … I don't know what my favorite cola chocolate ice cream tastes like …)
To sum up, not eating oil, sweets and staple foods is the key to lose weight. Tomatoes and cucumbers are free to eat except near evening (if you are hungry).
Exercise:
Two hours every afternoon is enough. If you can go to the gym or practice equipment at home (actually it's not very important), do sit-ups and sit-ups instead, do this today and do that tomorrow ... 20*6.
The key is running: keep running for more than 40 minutes every day, and don't stop (half an hour is enough for the first few days). You can slow down and drink water halfway. If you are tired, go quickly. ...
It is best to have a treadmill with a speed of 6 to 8 kilometers per hour. If you run by yourself, you can run at a medium speed (your own medium speed)
Lose weight: persistence is the most important thing.
Sleep as much as possible (but 10 hour is enough) and don't stay up late. Sleeping is good for losing weight (I usually lose at least a catty when I sleep, and I breathe well).
Drink a glass of water half an hour before meals, and drink more at ordinary times, at least not so hungry.
I believe you will succeed!